190812 – “Sprint Triplet”



Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
10-6-4-10-6-4 Front Squats
67%-72%-77% (try increase on each set compared to the first wave)
 

WOD:  For time
Rx:
200’ Sled Push (6/4)
18 Bar Muscle Ups
200’ Double KB FR Walking Lunge (53/35)
Scaled:
Sled push (4/2)
Burpee pull ups
Double KB FR Walking Lunge (35/25)
Sport:
Sled push (8/6)
BMU
Double KB FR Walking Lunge (70/53)
 

Mobility:
Circle-up - Glute/Quad/Stomach

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